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WODS (Workout of the Day)

220520

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 7 MINUTES 1:00 Cardio (Increasing Pace) 10 Box Step-Ups* 5/5 Staggered Stance Good Mornings (BB Optional) 10 Barbell RDL *Round 1- Box Step-Ups Round 2 - Half Box Jumps Round 3+ Box...

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220519

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 30 Mountain Climbers 10 Up-Down +Scap Push-Ups 30 Russian Twists 5 Push-Ups to Pike Into… 1-2 ROUNDS 30 Crossbody Mountain Climbers 10 Wide Stance Up-Downs* 8 Hand Release Push-Up...

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220518

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 3 MINUTES 10 Lunges with PVC Pass Through 10 PVC RDL 10 Slow Tuck-Ups 10 Push-Up to Pike Into… AMRAP x 4 MINUTES 8 Kip Swings 8 Strict Knee Raises 8 Barbell Back Squats 8 Barbell Behind...

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220517

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)ON A 10:00 RUNNING CLOCK… 1:30 Cardio @ Mod Pace Into… 1 ROUND 12 Alt. Spiderman Lunges 10 Air Squat + Thoracic Rotation 8 Push-Up to Pike Into.. 1 ROUND 1:00 Cardio @ Mod-Hard Pace 8 Barbell...

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220516

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)EVERY 3:00 x 3 SETS* 10/8 Cal AB | 12/10 Cal Row | 200m Run 12 KB Deadlift 10 Slam Ball Push Press 10 Alt. V-Ups 30 Single Unders *Increase pace each round (EZ→Mod→Hard)Workout"GUT CHECK"...

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220514

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS EACH (:20 ON / :10 OFF) TABATA 1 - Good Mornings TABATA 2 - KB Deadlifts TABATA 3 - SA Russian KBS TABATA 4 - Plank Hold/RotationsStrengthMetcon (No Measure)3 SETS 10/10 SA KB Upright...

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220513

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 SETS (8:00 CAP) 1:00 Cardio 10 Up-Downs 5 Lunge-Lunge-Squats :30 Squat Hold Into… 2 SETS 1:00 Cardio 10 Burpees 15 Air SquatsStrengthBack Squat (1x5 / 1x5 / 1x5*)1x5 @65% 1x5 @75%...

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220512

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 3 MINUTES :20 Cardio* 5 MB Push Press to Target 5 Kip Swings *Increase the pace of the cardio each round Into… 2 ROUNDS with PVC 7 Pass Throughs 7 Good Mornings 7 Behind The Neck Push...

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220511

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 3 MINUTES 12 Step-Ups 10 Push-Up to Pike 8 Jefferson Curls 6 Deadbugs Into… AMRAP x 4 MINUTES 6 Low Box Jumps 6 Pike Push-Ups or Push-Ups 8 Barbell RDL 12 Straight Leg...

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220510

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 6 MINUTES MIN 1 - 30 Mountain Climbers + Max Plank MIN 2 - 10 SB Deadlifts + 10 SB Curl to Press MIN 3 - 10 Scap Pull-Ups + Max Bar Hang MIN 4 - 10 Up-Downs + Max Shoulder Taps MIN 5 -...

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